Burgener Strength Week 1 Day 2

Steamboat Strength and Conditioning – SSCOlyClub

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Warm-up

Warm-up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Barbell Prep

Burgener clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

** full details in coach notes **

Barbell Prep

Barbell Prep (Checkmark)

3 Sets

10 Barbell Front Rack Step Ups

10 Dumbbell Incline Strict Press

10 Barbell Bent Over Row

Strength

Muscle Clean + Squat Jerk

3 Muscle Clean + 3 Squat Jerk @ 5/10 RPE

3 Muscle Clean + 3 Squat Jerk @ 6/10 RPE

3 Muscle Clean + 3 Squat Jerk @ 6/10 RPE

3 Muscle Clean + 3 Squat Jerk @ 6/10 RPE

Pause Hang Power Clean + Pause Split Jerk

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

*Pause in the catch of the Power Clean and split of the Split Jerk.

Optional Accessory

OPTIONAL: Accessory Work (Checkmark)

4 Sets

3 Turkish Get Up (each arm)

20 Dumbbell Plank Pull Through (10 each side)

50 ft Sled Push Sprint OR :20 Row or Bike Sprint